There are eight B vitamins — collectively called B complex vitamins.
They are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12).Though each of these vitamins has unique functions, they generally help your body produce energy and make important molecules in your cells.
Vitamin B12, like the other B vitamins, is important for metabolism. It also helps form red blood cells and maintain the central nervous system.
Aside from B12, your body cannot store these vitamins for long periods, so you have to replenish them regularly through food.
Many foods provide B vitamins, but to be considered high in a vitamin, a food must contain at least 20% of the Reference Daily Intake (RDI) per serving. Alternatively, a food that contains 10–19% of the RDI is considered a good source.
According to Dr. Airey, some studies have shown that Vitamin C could break down Vitamin B12 in your digestive tract, reducing your B12 absorption. As a result, he says you want to wait at least two hours before taking Vitamin C with your Vitamin B12.
Here are 15 healthy foods high in one or more B vitamins.
Which foods contain vitamin B1 and B2?
Most people get their B1 and B2 from fortified breakfast cereals and whole grains.
Sources of vitamin B1 include:
- whole grains
- fortified bread, cereal, pasta, and rice
- pork
- fish
- legumes, including black beans and soybeans
- nuts and seeds
Sources of vitamin B2 include:
- eggs
- organ meats, including kidney and liver
- lean meats
- low-fat milk
- green vegetables, including broccoli and spinach
- fortified cereals, grains, and bread
Get your daily servings of green vegetables with the green smoothie.
Certain groups, such as older adults and pregnant women, are more at risk for vitamin B deficiencies. They need larger amounts of some types of vitamin B.
Certain conditions, such as Crohn’s disease, Celiac disease, HIV, and alcohol use disorder event the body from absorbing B vitamins effectively, increasing the risk for deficiencies.
The symptoms of a vitamin B deficiency vary depending on which B vitamin you’re deficient in.
They can range from fatigue and confusion to anemia or a compromised immune system. Skin rashes also can occur.
To treat a B vitamin deficiency, your doctor will likely recommend that you take supplements or increase your intake of certain foods that contain the target vitamin.